Latest news with #Jeffing
Tom's Guide
2 days ago
- Lifestyle
- Tom's Guide
Run, don't walk! This popular Brooks running shoe has dropped to $99 on Amazon
If you're looking to upgrade your daily running shoe (or maybe you've been inspired by Tom's Guide and want to try Jeffing for the first time), I've got good news — one of the best running shoes on the market just dropped to $99 in this Amazon sale. The Brooks Ghost line is extremely popular, and for good reason. It's the brand's daily cushioned running shoe, designed to get you from A to B without any issues. It's perfect for beginners, for those looking for a sneaker to walk in, and for anyone trying to get around their first marathon. Plus, right now, it's discounted from $140 to $99 on Amazon. The Brooks Ghost 16 is on sale in both men's and women's running shoes. You'll need to cycle through the different color options in your size to find the best price. The shoe comes in a huge range of colors in both the men's and women's shoes, and comes in four different widths — regular, narrow, wide, and extra wide. Shop the men's shoe here. For a shoe to be on its 16th iteration, it must be doing something right. The Brooks Ghost has a cult following, thanks to its comfort and cushioning, and the 16 is our favorite version yet. It's the first to feature Brooks' nitrogen-infused DNA Loft v3 midsole foam, and as a result, it's a major upgrade on the Ghost 15. It's a reliable daily trainer that's perfect for beginners. Our fitness writer Jess Downey loved the underfoot feel of the Ghost 16 when testing. 'On the roads, I found the DNA Loft v3 struck a good balance between soft and responsive. I noticed the shoe felt soft and forgiving underfoot, but it also felt stable, which we have the thick rubber outsole to thank for this,' she said. Tom's Guide's Nick Harris-Fry, a 2:25 marathon runner, enjoyed the shoe for longer training runs. 'I've run 50 miles in the shoe, and the ride is very consistent. It's not a particularly springy or soft shoe, but it is comfortable enough for long runs, and the foam is resilient, so it feels exactly the same at the end of a 13-mile run as it did at the start. That's in contrast to some shoes with softer foams that can feel great at mile one but harden up by the end of a long run.' If you're looking for a comfortable, reliable running shoe, you can't go wrong with the Brooks Ghost 16. It's not the fastest shoe or the lightest shoe, but it's extremely comfortable and durable, and for $99, it's a great price.
Tom's Guide
5 days ago
- Health
- Tom's Guide
I swapped running for 'Jeffing' for a week — and now I'm hooked
Let me set the scene — I'm on the train in Berlin, heading to the start line of my third marathon, absolutely terrified. I'd set myself the goal of running sub-four hours, and I'd been training for months to make it happen. Sitting next to me, a German woman chats, trying to ease my worries. 'I'm going to be Jeffing,' she tells me. It wasn't till I was back home, marathon medal still on, having achieved my goal, that I thought back to this conversation. What on earth is Jeffing, and why hadn't I heard of it before? Six years and two marathons later, I tried it for the first time, and I'm hooked. Read on to find out more. Jeffing is a run, walk technique developed by US Olympian Jeff Galloway. In simple terms, you run for a bit, then you walk, allowing you to keep going for longer. 'By alternating running and walking from the start, runners stay strong, recover faster and finish feeling good,' says Galloway. Instead of setting out for a run, and continuing at the same pace, Jeffing involves running for between 10-60 seconds, then walking for 30 seconds, from the beginning of the workout. The intervals are flexible — if you're a more experienced runner, you might want to increase the running element, or decrease the amount of time spent walking. As long as there's some form of walking interval from the offset, you're Jeffing. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. I'll admit, like many runners, I've always been afraid to walk. I vividly remember working with a running coach who had to force me to stand still and recover between intervals on the track. I'll even try and jog through water stations on race day. I wasn't expecting to like this challenge, but read on to find out what happened when I tried Jeffing for a week. Of course, a week isn't long enough to see any performance gains, but I didn't feel as exhausted as I would if I'd run for seven days in a row. I'm currently 15 months postpartum, and normally run three times a week for around five miles. I'm not training for anything in particular, and instead, I use my runs to boost my mood and reduce stress. That said, as I rebuild my fitness, I've definitely felt it in my legs when I've pushed myself too hard, and not properly recovered, with a toddler who doesn't sleep. For this week, I swapped my morning walks with 30 minutes of Jeffing, and on the days my little boy went to nursery, I ran/walked for longer. By the end of the week, I'd clocked more miles than I'd normally have done, but I felt completely fine in my body. When done long term, one of the benefits of Jeffing is improved endurance, as the walk breaks allow you to keep running for longer. It can also help you reduce your likelihood of injuries, as the impact is slightly reduced. Running injuries like shin splints or knee pain are common and often caused by overuse. It sounds very poetic, but one of my favorite things about running is the fact that I get to escape. I put a podcast or an audiobook on, and I forget about work and the mountain of chores waiting for me when I get home. On the first couple of days of Jeffing, I found that I was constantly checking my watch, waiting for my 3-minute run interval to be over. I didn't feel like I could switch off, so instead, I decided to build the workout on my watch the night before. Programming the workout into the Garmin Connect app, my Garmin Forerunner 570 buzzed every time I needed to switch pace. This allowed me to get lost in my book again, without having to keep glancing at the screen. Of course, this isn't essential — you can use the stopwatch function on your smartphone, or an old-school stopwatch and run without any device, but if you have one of the best running watches, or best Apple Watches, I'd recommend building the workout beforehand and syncing it to your watch. By the end of the week, I was, once again, getting sick. My toddler is a walking petri dish of bugs since he started nursery, and my immune system hasn't quite caught up yet. I didn't expect to enjoy Jeffing so much. Sure, it's not the fastest I'd run, but it's the first time in a long time I've run every day for a week — and I came to enjoy the walking breaks. While I'd normally skip the run, I decided to continue Jeffing, but reducing the run interval to 60 seconds and walking for 30 seconds. While I'd never recommend running when you're ill (always listen to your body), I found I was able to keep going, and the movement and fresh air helped me feel more like myself. I didn't expect to enjoy Jeffing so much. Sure, it's not the fastest I'd run — I didn't set any PR's, but it's the first time in a long time I've run every day for a week, and I came to enjoy the walking breaks. If you're a beginner, this is a fantastic way to build up your running distances. If you're training for a marathon, Jeffing on your easy runs might be a great way to avoid overuse injuries that might keep you from the start line. Whatever your goal, grab a pair of the best running shoes and get Jeffing — you won't regret it.
Daily Maverick
29-04-2025
- Health
- Daily Maverick
Jeffing: How this run-walk method could help you train for a marathon
Running doesn't have to be all or nothing. Jeffing, the run-walk strategy developed in the 1970s, is helping people achieve their running goals. Even if you're a runner, you may not have heard the term 'Jeffing' before. It's a method of alternating between running and walking, and it's become a popular way to train for long-distance races. It's particularly timely, as we appear to be in the middle of a second running boom, the first having taken off in the 1970s and 80s. You can see it in the popularity of parkrun, the rise in mass participation events, and the seemingly endless market for running shoes, watches and other gear. But despite all this enthusiasm, the idea of running can still be off-putting for many people. Some believe that unless they can run continuously at a certain pace or distance, they aren't a 'real runner', especially when they find themselves comparing their progress with others. That's where Jeffing comes in. This walk-run technique allows people to keep moving forward at their own pace. It balances effort and recovery to make endurance running more accessible to a wider range of people and abilities. But where did Jeffing come from? The concept was invented by American Olympian and coach Jeff Galloway in the 1970s. It's a strategic way of combining walking and running, sometimes with jogging too. Galloway describes it as a revolutionary approach that reduces fatigue, prevents injuries and makes running more enjoyable. 'By alternating between running and walking, runners can go farther, recover faster, and feel stronger during and after their workouts,' he says. In this sense, Jeffing shares some similarities with 'fartlek', which is Swedish for 'speed play'. Fartlek is a training method that was developed in 1930s Sweden by cross-country runners looking to improve their performance. It also involves alternating bursts of fast and slow running. Research shows that there were significant improvements in cardiovascular and speed endurance in just 12 weeks of fartlek training. The difference is that Jeffing operates at a lower intensity, and the walking breaks allow the body to recover more fully. What are the benefits of Jeffing? One of the biggest advantages of Jeffing is that it can help you go further. Because the body's energy stores aren't being depleted all at once, many runners find they can cover longer distances than they may have managed with continuous running. Studies show that this may have more benefits than shorter and more intense exercise. It also lowers the risk of injury because the reduced intensity puts less stress on joints and muscles. This makes Jeffing a popular option for people returning from injury or illness, or anyone keen to stay injury-free while training. Recovery tends to be quicker, too. Since the body is under less strain, runners often report feeling less fatigued afterwards. This may make it easier to stick to a training plan without burning out. Jeffing is especially welcoming for beginners. Galloway originally developed the method in 1974 while coaching a group of new runners. After ten weeks of following the walk-run approach, every one of them completed either a 5k or 10k race. The technique is still used by runners of all abilities, including those tackling full marathons. Jeffing also helps shift the focus away from pace and distance and onto how your own body feels. Galloway's advice in the early years included the 'huff and puff' rule: if you can hear yourself breathing hard, take more frequent walk breaks. On the other hand, for people who prefer structure, the method can be done with a stopwatch. A run can be chopped up into manageable segments, such as 30 seconds running and 30 seconds walking, as Galloway explains: 'By going to a 30 second run / 30 second walk … they run faster without any extra effort because they are only walking for 30 seconds. If that feels good, use it for a while then start creeping up the amount of running while keeping the walking at 30 seconds. After several weeks, you may settle in on something like 45 seconds run/30 seconds walk, or you may just run faster during your 30 seconds of running.' Is Jeffing for you? Although popular, this approach to running won't appeal to everyone. Some runners may feel that breaking up a continuous run with walk breaks interrupts their rhythm or makes them feel like they're not really running. But from my perspective as a runner and athletics coach, anything that helps more people participate in exercise should be welcomed. Many marathon runners will be using Jeffing as a way to prepare for their next event. They may use the technique in a structured way or just walk instinctively when they need to, to help them reach the finish line. So whether you increase the running time or just stick with short bursts, Jeffing may let you run in a way that suits your body – and that's what really counts. DM
New York Times
27-02-2025
- Health
- New York Times
The Secret to Better Running? Walking.
During a recent half-marathon, I was taking a walk break when a man on the sidelines shouted, 'Come on! Keep running!' I was using the run-walk method, a plan that incorporates intentional walk breaks during runs, and this 30-second walk gave me a chance to catch my breath and take a sip from my water bottle before running again. I knew that, for me, walking wasn't a sign of struggle. Still, I couldn't resist letting the spectator know. So I smiled and shouted back: 'It's a STRATEGY!' Many training plans recommend the run-walk method as an option for beginners — an on-ramp to continuous running. But for me, it has become the key to maintaining a running habit while navigating unpredictable work schedules, pregnancies and parenting. I made the switch to run-walking a decade ago while training for my first marathon, and I have no plans to go back. It has made 20-mile training runs feel doable and has carried me across dozens of finish lines — at the same overall pace as when I ran continuously. 'The misconception is that it has to lead to continuous running,' said Pamela Geisel, an exercise physiologist at the Hospital for Special Surgery in New York. In fact, the run-walk method can be a lifelong practice. What is the run-walk method? The run-walk method is a training strategy based on the premise that, by walking for short intervals before you get tired, you can avoid some fatigue and tackle longer distances. Because run-walking can be gentler on your body than continuous running, many people find they are able to recover faster in between runs, too. The method was popularized by the Olympic runner Jeff Galloway in the 1970s. He was in a rut, facing injuries and disappointing race times. He began taking short walk breaks during long runs, and soon found himself feeling stronger — and finishing races faster. During the 1980 Houston marathon, he took a brief walk break after every mile and finished in 2:16:35, faster than any marathon he'd run continuously. Soon, he began bringing his strategy to the masses; it is now popularly known as the Galloway method. (In the United Kingdom, devotees call it 'Jeffing.') Over the last 50 years, the method has grown steadily more popular. The London Marathon recently began including pace groups for run-walkers, and some coaches of elite athletes have embraced variations of the method. Chris Twiggs, the chief training officer for Galloway's platform, which includes a website and app, estimated that as many as 300,000 people have trained using their run-walk programs. What are the benefits of run-walking? Though many coaches and athletes swear by the power of the run-walk method to reduce injury risk and speed up recovery, little scientific research has been conducted on the strategy. One small study of 42 marathoners found that the run-walkers and continuous runners had experienced similar stress on their cardiovascular systems, when measured at the finish line of a marathon, but the run-walkers reported less muscle pain and fatigue after the race. The run-walk method can be considered a form of interval training, or alternating between higher- and lower-intensity efforts, said Dr. Tamanna Singh, the co-director of the Sports Cardiology Center at the Cleveland Clinic. She compared it to a spin class, which incorporates periods of fast or high-resistance pedaling and easier stretches. Regardless of the specific type of exercise, she said, the strategy has been shown to effectively condition both the cardiovascular system and the muscles. It can also build endurance. When you exercise at your full capacity, you need to take in greater and greater amounts of oxygen to keep moving, which can strain your heart and lungs and, eventually, deprive your muscles of fuel, Dr. Singh said. During walk breaks, 'the heart doesn't have to work as hard,' she added. This allows you to take in more oxygen, which helps your muscles refuel. Walking before you feel tired can also help you maintain consistent running form, which may help prevent injury, said Stuart Warden, a professor of physical therapy at Indiana University. As in Mr. Galloway's experience, many coaches said that the method had helped their athletes improve their race times. Jim Vance, an endurance coach for elite athletes in San Diego, said the breaks had allowed his athletes to run faster intervals and net a faster pace overall. Psychologically, run-walking can make training and racing feel less daunting, by promising regular respites. Bobby McGee, an elite endurance coach in Colorado who incorporates walk breaks into his training plans, said his athletes benefit from focusing on one running interval at a time, with each new cycle offering an opportunity to reset. How to get started Before you head out on your first run-walk, make a plan for the ratio of running to walking you'll do. The Galloway website suggests different ratios based on your fastest one-mile pace — the faster you are, the more running you will typically do in a given cycle. (This online tool offers a more detailed breakdown.) Other groups, such as the virtual Slow AF Run Club, suggest a less prescriptive approach: Choose a run interval that ends before your legs get tired. And if you need more of a break, shorten your run interval instead of lengthening your walk. But there's no one single ratio that will work for everyone at a given pace. Coaches recommended experimenting with different ratios until you find what feels right. During walking intervals, Dr. Warden recommended moving at a brisk pace and keeping your elbows bent and close to your sides so you don't lose momentum. Mr. McGee advised using each walk break intentionally: Take the first part of each break for recovery, the next stretch to hydrate or fuel and the last few seconds to reset your mental focus before running again. Shift your mind-set For some people, the most challenging element of run-walking is convincing themselves that walking during a run isn't a sign of weakness. Remember, Mr. McGee said, 'this is very much a performance decision.' If you feel self-conscious, consider a group run-walk, or try run-walking with a friend. Galloway offers training groups in more than 50 cities, and Slow AF can help you connect with other local run-walkers. If you love to run, choosing to run-walk might enable you to go for longer runs and keep running for more of your life, Mr. Vance said. 'Everyone thinks when you use run-walk that you're running less,' he added, 'but really what it allows you to do is run more.'
